Month: August 2017

training run #1331

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Tuesday 22 August, 17:22

22C, warm and humid. overcast.  An 8 mile run-commute.  Legs were still feeling the effect of the weekend race so did an easy paced run home.  Backpack was heavier than usual.  Drank 500ml water.  Kept going fine, sweated buckets and no probems.

Distance:  7.65 miles

Time:  1:12:07

Avg pace:  9:20 min / mile

Calories:  891

Ascent:  555ft

Trainers:  Brooks Glycerin

Dig Deep 12.12 trail race

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20 August 2017, 10:00

14C to 16C (felt hotter), sunny, breezy, ideal for running.

I’d had a breakfast at 6am and a coffee in the registration area.  Lined up in the starting area to listen to the marshall’s instructions.  A big laugh went around when he said everyone but one female  had managed to successfully put their dibber on their wrists; the odd one out had managed to put it on her ankle, probably thinking there would be timing mats.

I tried to place myself behind the clutch of serious runners on the line, maybe 30-40% way back in total.  The route seemed familiar from my recce many weeks earlier.  I ended up keeping pace with most around me.

I felt good on the first long uphill.  Slipped and slid heading down muddy steps into Limb Valley, laughing.  Told another runner in Lady Canning’s Plantation that I thought I’d set off too fast, expected to blow up later.

in Lady Canning’s Plantation

Along Houndkirk Road was the first bit I walked, on one of the uphills.  (Lots of others had been walking well before that point).  There were only two other walking spots for me, the steepest bit of the climb up Higger Tor and part of the climb back over Burbage.  Pleased to just keep going the rest of the route.  

My local knowledge helped me overtake a bunch of slower runners on a downhill (Burbage), darting to the right and throwing myself down a hill while they tip-toed down a rockier track.

Turned right ankle two times, not badly, and scraped my knee slightly climbing down Higger.  Drank 200ml water I carried and two tiny plastic cups at the water points.  Didn’t need any food.

returning along Houndkirk Road

My tired legs seemed to get stength back later on. Mentally I was trying to keep runners behind me and keep pace with the one in front.  Chased down a runner returning through Limb Valley, then passed two more, all in the last half mile.  The climb back to Whirlow Hall Farm I was pushing on and feeling great, then along a field and up the last 200m to the finish. Brilliant, felt so good, and then I saw the time…!

Right achilles was sore afterwards, and can feel some DOMS in my quads today (Mon) writing this. Otherwise, I was good enough to go jogging with Emma Sunday pm.

Distance:  11.97 miles (TT) (official – 12.12)

Time:  1:53:57 (TT) (official – 1:55:18, don’t understand the difference)

Avg pace:  9:28 min / mile

Calories:  1344

Ascent:  1633ft

Trainers:  Brooks Cascadia

I’d definitely recommend this race to anyone.  Great organisation, good variety of countryside and great fun.

after the finish, still no idea how well I’d done, but pleased and content

Really pleased to see that I’d come 28th overall out of 136, and I was 5th in my age group.  That’s really encouraging, spurs me on to train well and keep enjoying trail running. 
  

training run #1330

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Thursday 17 August, 16:28

21C, sunny, hot.  An 8 mile run commute home.  Blazing hot but after Manor Lane I got some shade on and off until I get to Beighton. One of the benefits of running on cycle/trail route.

Legs felt great, right foot a bit niggly.  Feels like I’m getting better form too.  Will skip the Friday run so I feel fresher for the race on Sunday.

Got home early so I can meet Emma at Rother Valley and do a training run with her, restarting the beginners’ schedule to get her fit for a 5k.

Distance:  7.74 miles

Time:  1:08:12

Avg pace:  8:44 min/mile

Calories:  871

Ascent:  556ft

Trainers:  Brooks Cascadia

Wildlife:  1 squirrel   

training run #1329

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Tuesday 15 August, 17:27

20C, hot, sunny.  An 8 mile run-commute home including speedwork.  The plan called for ‘gears’: warm-up, 75-80% effort marathon pace for couple of miles, then 80-85% half marathon pace, then 1 mile at 90% effort 10k pace, then cool-down.

It was hard to judge effort in 5% increments while running up- and down-hill.  but gave it a go and definitely found top gear for the 1 mile.  Legs knew they’d worked hard as I climbed the hill home during cool-down.

Drank 500ml water, sweated buckets. Enjoyed it.

Distance:  7.73 miles

Time:  1:08:19

Avg pace:  8:47 min/mile

Calories:  869

Ascent:  562ft

Trainers:  Brooks Glycerin

training run #1328

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Monday 14 August, 17:17

19C, warm, blustery, overcast.  An 8 mile run-commute home.  Felt good and tried to run easy pace.  Enjoyed the uphills.  Drank 400ml water.

Distance:  7.7 miles

Time:  1:08:35

Avg pace:  8:52 min/mile

Calories:  873

Ascent:  550ft

Trainers:  Brooks Glycerin

Wildlife:  2 squirrels

training run #1327

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Sunday 13 August, 07:36

9C, cool, sunny, breezy.  An 8.6 mile run from Fox House.  Training plan called for an 8 mile run, easy pace, so I mapped out a 7.5 mile loop taking in the two parts of the Exterminator I was trying to nail down.  On the plan this looks like weekly mileage is pegged to give me a recovery week, hence just 8 miles for the long run.

The route:  Fox House, up Houndkirk Road then turn left where it reaches the Exterminator route towards Burbage Edge. Over the edge and I found and followed the route down, across the path to the stone bridge via the ferns.  Along the Burbage path to the road, then on to The Surprise.  Over the wall and follow the route to CP8 Padley Gorge.  Tricky route to find the right crossing, over Burbage Brook and up the other side.  

There’s a right turn just there, down to the bridge…

Onto the Longshaw Estate and I used photos to find my way across – eventually!! Wandered through a wood in error and backtracked to make sure I found the best route. 

THAT’S the route up into Longshaw…head for the middle tree
Then I went along Stony Ridge Road, top side of Blacka Moor to Piper’s Gate, and up over Houndkirk Moor to the road, returning to Fox House.  Saw a young deer, solo, in the next field.

A young deer

Kept the pace easy, walked a lot, stopped and took lots of photos. I wasn’t clock watching or chasing a time.

Had 500ml water and 1 powerball. Slight heel niggle towards the end, and could feel slight soreness in right foot too.  Think I now have the whole Exterminator route logged in my mind (and some photos). Objective accomplished.

A large fungi, my foot in pic for scale

Distance:  8.55 miles

Time:  2:18:06

Avg pace:  13:36 min/mile

Calories:  982

Elevation gain:  1186ft

Trainers:  Brooks Cascadia

Wildlife:  1 deer, and sheep/cows obviously

weigh-in 12 August

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10st 9lb

67.9kg

Lost about 2lb since last weigh-in six weeks ago.